Comparing Nutrients in 5 ounces Cereals, oats, instant, fortified, with raisins and spice, prepared with water VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, with raisins and spice, prepared with water	9%	10%	81%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	4.3% 125kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.5% 25.4g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	17% 12.3g	2.64% 1.9g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	1.62% 1.18g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 1.06g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	4.85% 1.84g	11% 4.25g	38g per day for Men 19-50 years
Protein	5% 2.8g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	21.7% 196μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.6% 0.22mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.8% 3.32mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.33% 0.27mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17.7% 71μg	23.7% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.16% 0.14mg	89% 80mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.85% 0.13mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	6% 0.054mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	39% 3.13mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	28.7% 0.66mg	18% 0.42mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	13% 91mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	3.54% 120mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	10.5% 157mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	3% 111g	3.5% 130g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals, oats, instant, fortified, with raisins and spice, prepared with water vs Frozen Chopped Broccoli:

• Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 2.7 times more Vitamin A, 3.4 times more Vitamin B1, 1.6 times more Vitamin B2, 5 times more Vitamin B3 and 1.9 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.5 times more Vitamin B5, 1.3 times more Vitamin B9, 564 times more Vitamin C, 13.6 times more Vitamin E and 162.2 times more Vitamin K than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cereals, oats, instant, fortified, with raisins and spice, prepared with water vs Frozen Chopped Broccoli:

• Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 1.9 times more Copper, 2.7 times more Iron, 1.6 times more Manganese, 1.3 times more Phosphorus and 4.6 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.5 times more Potassium and 1.8 times more Selenium than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium, Magnesium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 3.4 times more Energy, 9.3 times more Omega 6, 3.7 times more Carbohydrate and 6.5 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 11.7 times more Omega 3, 2.3 times more Fiber and 1.4 times more Protein than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.